Workout: Low to High

Workout:

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m

Medium Intensity: Repeat below for 10 mins 

Farmer's Walk (2 x 32kg KBs)

Push Up Variations (Narrow, Wide, Knuckle, Finger Tip, Hindu, etc)

Crocodile Walk (20m)

Bear Crawl (50m)

Crab Walks (50m)

32kg KB Chest Carry

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 x 16 KB Snatches

20 x 32kg Weighted KB Step Ups

20 Dead hang knee raises

20 Squats

20 Burpees

Note:

Please scale all Fitness Explorer workouts to your current ability.  This may mean increasing or decreasing the weights prescribed, modifying distances and times, or changing number of sets and reps to complete.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Watch   Fitness Explorer video's here on YouTube

Workout: Primal 600

Workout:

100 Double Unders (or 400 singles)

100 Pull-Ups (100 x single reps)

100 Air Squats

100 Crocodile Walks

100 Bench Jumps

100 Crab Walks

Times:

Darryl: 29.37

Kirk 'Neyo Marines' Harris: 31.03

--

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Video: Animal Movements III

Video: Animal Moves III

A video series of animal inspired moves: this video includes the gorilla walk, crab walk and crocodile walk.

Workout: Low to High

Low Intensity: 10 mins

Concept 2 Row (Warmup) - Minimum 2000m

Medium Intensity: 10 mins 

Farmer's Walk (using Kettlebells or Dumbbells)

Push Up Variations

Crocodile Walk

Bear Crawl

Crab Walks

Chest Carry (carry Kettlebells/Dumbbell racked at chest height)

High Intensity: (Repeat Circuit below for 15 mins)

8 Pull-ups

20 KettleBell Snatches

20 Kettlebell Step Ups

20 Dead Hang knee raises

20 Air Squats

20 Burpees